Ran a 10k - Official Thread (3 Viewers)

[tri-man 47]

How are we defining fasted runs?

Before my early morning runs I don't eat anything, just take 8 oz of water or so and go, usually 6 - 8 miles without any hunger issues.

This is my pattern (maybe just a little nibble of something to, uh, get the system working so I clear the pipes before heading out). My stomach might be growling a bit, but I'll run a good 10-12 or even more without eating. For a harder effort, I'll add a gu or two. The basic hunger is just a minor irritant.

Tri: I'm just getting into runs > 15 miles now (race day Oct 25th!) and am looking for advice on caloric intake during the race ....and during long training runs. Any advice? I'm not a huge fan of taking in too many calories while I run....just doesn't make my stomach feel great. In the past I've brought along a small plastic bag of jelly beans.....but 13 miles is just a different animal than 26.....All suggestions would be appreciated!

Alex - that's right, you're moving into the heart of your marathon training! Now I'm really regretting my injury since I'd hoped to catch a long run with you (maybe things will still work out later in September). As you can tell, you've stepped right into a caloric discussion here. Have you tried gels? The liquidy nature of gels vs. the chewiness of jelly beans might make a difference for you. Then again, during my ultra-race I was casually munching on bananas and cookies while running along. My personal favorite is to have some Accelerade drink - a 4-1 carb-protein ratio (the consistency is like a weak milkshake). Per the discussion, here - to each his own. This is one reason the first marathon is tough ...sorting out the surrounding details beyond just the running. Some of it really is physical - whether the stomach can handle it - but some of it is mentally acclimating to eating/slurping something while running. Try a couple different things as you move into your longer runs and see what you can learn from it. And then the key on race day is: Don't try anything new. Being your first marathon, probably better to go with too few calories than too many. Keep us all informed!!!

PS: Tell Mrs. Keaton that starting next week, I'm now officially a faculty member. I've spent the last few weeks helping the new Controller close the fiscal year and get most of the audit schedules prepared. Now it's smooth sailing to the much lighter teaching load in the fall!

 

[tri-man 47]

I don't know if any of y'all remember me from the old thread but I'm back to running. My blood pressure is inching up and hopefully this helps. Plus I overall just felt better mentally/physically when I was running regularly. Signed up for the Long Beach (CA) half as a goal. Will try for sub 2 hours.

Did a few slow miles today just to knock the rust off. Boy is it hot! Hopefully next time I remember sunscreen.

Welcome back ..and glad you're back at it! What's the date for the half?

 

[Ned]

I'm ready to roll. Today was the fastest MP run I've ever put down.

I'd kill to have that < 100 SI right about now.Please....please....PLEASE be 50 degrees on the morning of 9/13.

Date       Run    Pace    HR    Suck Index08/16/14   17/8   7:24    163   11709/07/14   18/10  7:23    163   13010/05/14   18/12  7:10    165   9011/09/14   20/14  7:10    165   88------------------------------------------06/20/15   17/8   7:19    166   13807/18/15   18/10  7:12    164   14408/01/15   18/12  7:08    164   14108/15/15   20/14  7:03    165   132

 

[ChiefD]

Sweet Ned!

 

[Hang 10]

I'm ready to roll. Today was the fastest MP run I've ever put down.

I'd kill to have that < 100 SI right about now.Please....please....PLEASE be 50 degrees on the morning of 9/13.

Date Run Pace HR Suck Index08/16/14 17/8 7:24 163 11709/07/14 18/10 7:23 163 13010/05/14 18/12 7:10 165 9011/09/14 20/14 7:10 165 88------------------------------------------06/20/15 17/8 7:19 166 13807/18/15 18/10 7:12 164 14408/01/15 18/12 7:08 164 14108/15/15 20/14 7:03 165 132

Awesome run, Ned! You look ready.

 

[pbm107]

Nice work Ned that workout has to be a huge confidence boost.

 

[Gator Shawn]

Checking back in. I've still been riding every week, but also running now. Started the Couch 2 5K 5 weeks ago, finished it a few weeks early by skipping some of the later weeks. Ready for my first 5K and then my first sprint Tri. I went out this morning and set a PR on my 15 mile bike course then tried to see how far I could run. not far. Yeah, I need a different plan. Going to check out some of the tri training plans out there. I also think I might need to eat something about 2/3rds into the bike ride to have energy for the run. Weight is still coming off. Down almost 75lbs from my fattest. Still running 3 miles this week at 5'9" 293 lbs. I'm going to be a ####### beast when I hit my weight. Thanks for the kudos to those of you in Team FBG on Strava.

 

[FUBAR]

I'm ready to roll. Today was the fastest MP run I've ever put down.

I'd kill to have that < 100 SI right about now.Please....please....PLEASE be 50 degrees on the morning of 9/13.

Date Run Pace HR Suck Index08/16/14 17/8 7:24 163 11709/07/14 18/10 7:23 163 13010/05/14 18/12 7:10 165 9011/09/14 20/14 7:10 165 88------------------------------------------06/20/15 17/8 7:19 166 13807/18/15 18/10 7:12 164 14408/01/15 18/12 7:08 164 14108/15/15 20/14 7:03 165 132

damn Ned. That's 1 second faster than I was - on my 4 mile run.

ETA: we're still at 150SI

 

[jomar]

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

 

[ChiefD]

Amazing what a 97SI and 2 days of better eating will do to a guy. Had an 8 mile pace run on the schedule this morning, so ran 8.17:

Mile 1: 9:30 pace. 146HR

Mile 2: 9:09 pace. 154HR

Mile 3: 8:53 pace. 162HR.

Mile 4: 8:34 pace. 163HR.

Mile 5: 8:44 pace. 169HR.

Mile 6: 8:49 pace. 171HR.

Mile 7: 9:11 pace. 172HR.

Mile 8: 8:59 pace. 169HR.

Overall: 9:00 pace. 162HR. My goal is anything under 4:00, so my target MP is 9:06. So I tried to keep it around that area. Felt damn good this morning.

Thanks all for the nutrition advice. I consider that a breakthrough for sure in terms of my preparation.

 

[Gator Shawn]

Checking back in. I've still been riding every week, but also running now. Started the Couch 2 5K 5 weeks ago, finished it a few weeks early by skipping some of the later weeks. Ready for my first 5K and then my first sprint Tri. I went out this morning and set a PR on my 15 mile bike course then tried to see how far I could run. not far. Yeah, I need a different plan. Going to check out some of the tri training plans out there. I also think I might need to eat something about 2/3rds into the bike ride to have energy for the run. Weight is still coming off. Down almost 75lbs from my fattest. Still running 3 miles this week at 5'9" 293 lbs. I'm going to be a ####### beast when I hit my weight. Thanks for the kudos to those of you in Team FBG on Strava.

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

This is why I cannot wait to get the rest of this weight off. What was 3rd place in that age group? Do you recall?

 

[FUBAR]

Amazing what a 97SI and 2 days of better eating will do to a guy. Had an 8 mile pace run on the schedule this morning, so ran 8.17:

Mile 1: 9:30 pace. 146HR

Mile 2: 9:09 pace. 154HR

Mile 3: 8:53 pace. 162HR.

Mile 4: 8:34 pace. 163HR.

Mile 5: 8:44 pace. 169HR.

Mile 6: 8:49 pace. 171HR.

Mile 7: 9:11 pace. 172HR.

Mile 8: 8:59 pace. 169HR.

Overall: 9:00 pace. 162HR. My goal is anything under 4:00, so my target MP is 9:06. So I tried to keep it around that area. Felt damn good this morning.

Thanks all for the nutrition advice. I consider that a breakthrough for sure in terms of my preparation.

so jealous.

Great run

 

[Gator Shawn]

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

Wait, your HR was 184-188? Isn't that like 10 past your max HR? 220-age = Max HR roughly?

I really need to buy a HR monitor.

 

[Gator Shawn]

Came across this little nugget while researching open water swimming. I did a triple take and giggle because I am a child.

Just this 5 seconds of the video.

 

[Hang 10]

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

Sounds like your heart rate was managed fine. It's a 5K. That's what it's supposed to look like.

 

[Hang 10]

Amazing what a 97SI and 2 days of better eating will do to a guy. Had an 8 mile pace run on the schedule this morning, so ran 8.17:

Mile 1: 9:30 pace. 146HR

Mile 2: 9:09 pace. 154HR

Mile 3: 8:53 pace. 162HR.

Mile 4: 8:34 pace. 163HR.

Mile 5: 8:44 pace. 169HR.

Mile 6: 8:49 pace. 171HR.

Mile 7: 9:11 pace. 172HR.

Mile 8: 8:59 pace. 169HR.

Overall: 9:00 pace. 162HR. My goal is anything under 4:00, so my target MP is 9:06. So I tried to keep it around that area. Felt damn good this morning.

Thanks all for the nutrition advice. I consider that a breakthrough for sure in terms of my preparation.

That's great news and that's only a couple days. Looking forward to seeing the progress.

 

[Juxtatarot]

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

Wait, your HR was 184-188? Isn't that like 10 past your max HR? 220-age = Max HR roughly?

I really need to buy a HR monitor.

The 220 - age thing is just a rule of thumb. Many people don't fit that.

 

[Gator Shawn]

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

Wait, your HR was 184-188? Isn't that like 10 past your max HR? 220-age = Max HR roughly?

I really need to buy a HR monitor.

The 220 - age thing is just a rule of thumb. Many people don't fit that.

Thx. I'm here to learn.

 

[Juxtatarot]

73.11 miles this week. This was probably my best week of training and I'm very pleased how things went.

Mon 10.22/7:56/129

Tues 7.88/7:33/129

Wed 9.02 with 7 tempo miles I often do a fast run on Tuesdays but I noticed the weather was going to be best on Wednesday (low 60s) so I held off a day. Splits: 6:20/146, 6:18/156, 6:17/159, 6:15/160, 6:12/161, 6:13/161, 5:56/163. That's certainly my best tempo training run ever. Strava clocked a 38:31 10K during this which is better than my official 10K PR of 39:12. Even though my 10K is a weak PR for me from a McMillan calculator standpoint, that's still nice. My plan was to run these miles under 6:30 but I felt OK with the little faster pace and went with it. I didn't really push it until the last mile. Very pleased with the heart rate too. I would have expected to at least be in the mid 160s if not reaching 170 for a run like that.

Thurs 13.13/7:30/131 I wanted to get a longish mid-week run in but was concerned about doing it a day after a hard tempo session. I felt fine.

Fri 5.17/8:06/123 Easy run.

Sat 22.06/7:31/134 I felt fine throughout and pushed the pace a little near the end. Suck index was about 140 by the end but I felt OK -- certainly tiring and achy but could have continued for more miles. Longest run of the year and didn't bonk. Ate four gels.

Sun 5.64/7:49/126

 

[worrierking]

Wow, Jux. That is killing it. Congrats on a great week and the payoff that you will get from this kind of training.

Gator Shawn, I am not sure if there is anyone in the thread whose Max HR is close to the 220-age formula. It works well for the average of the population, but individuals vary quite a bit. Also, it doesn't really mean much as to your ability. There are fast and slow guys who vary from the formula both ways. For instance, My Max is somewhere well north of 190 and I am 52 and slow.

I am still in the hospital with my mom and I am just about nuts. No running for two days and Mom is really struggling. We are trying to get her well enough to go back to Lake Charles, but she is not cooperating and we may have to pull all treatments and let her go here, which could be a long time. My brother is driving in from Atlanta to relieve me and I told him to pack a lot of underwear (which I ran out of yesterday).

 

[AAABatteries]

it's been a fun last 30 minutes.

- registered for the IM CHOO 70.3

- Told my wife we can start working on kid #5

This is why I got snipped after #4 - I would hae been dumb enough to go for 5.

Congrats - hope it goes as planned.

 

[FUBAR]

it's been a fun last 30 minutes.

- registered for the IM CHOO 70.3

- Told my wife we can start working on kid #5

This is why I got snipped after #4 - I would hae been dumb enough to go for 5. Congrats - hope it goes as planned.

Thanks. I'm still reluctant but understand her perspective. Had planned to go 40, felt good so decided to go 50, accidentally went 58. In an area I'd never been.

"I knew something was wrong when the river was on my left"

Should have been a simple out and back but around mile 23, I ran across 2 bigger dogs in the middle of the road. Seem like nice enough dogs but too friendly and not conscious of the guy going 20mph who doesn't want to bump into them. So I figured I'd make a square instead of a u turn. So I turn left, another left, right.... next thing I know there's a marina on my left. Oops. Figured my way back.

Miles 41-60 sucked.

Eta: figured it out - it's not that I doing know how to make a square, it's that I failed to notice the road had turned, so I was headed north when in my mind I was still headed west. Turns, if headed west would have been south, east, south (which was where I wanted to go). Turns if headed north were west, south, west (which clearly was not).

Tldr: fubar needs to pay better attention.

Because we were discussing nutrition before, one 24oz bottle of water and 6 dates during. Peanut butter on toast and coffee before.

 

[jomar]

Checking back in. I've still been riding every week, but also running now. Started the Couch 2 5K 5 weeks ago, finished it a few weeks early by skipping some of the later weeks. Ready for my first 5K and then my first sprint Tri. I went out this morning and set a PR on my 15 mile bike course then tried to see how far I could run. not far. Yeah, I need a different plan. Going to check out some of the tri training plans out there. I also think I might need to eat something about 2/3rds into the bike ride to have energy for the run. Weight is still coming off. Down almost 75lbs from my fattest. Still running 3 miles this week at 5'9" 293 lbs. I'm going to be a ####### beast when I hit my weight. Thanks for the kudos to those of you in Team FBG on Strava.

Ran in a big 5k last night at a local festival. 26:45 total, 8:38 pace. Finished 148 out of 500+. 8th in my 45-49 age group.

First mile was downhill and moved incredibly fast. My watch failed me but I think I heard the guy at the 1 mile mark say 7:45 as I passed. My HR was already at 175 as it was hot and sticky out. I tried to manage my HR throughout but I never really got too uncomfortable even though it was 184-188 throughout much of the race. Finishing kick it got up to 200 but I felt great.

Think I have another race in September. Hoping for cooler temps and a sub-26:00 time. I haven't done much running the last month with golfing and vacations filling up my schedule so was really happy with how I felt throughout this race.

This is why I cannot wait to get the rest of this weight off. What was 3rd place in that age group? Do you recall?

Looks like 21:35 was 3rd

 

[AAABatteries]

Damn, worrierking ...tough times for your mom whichever way you turn. Sorry to hear.

Thoughts and prayers good buddy.

This - Good luck worrierking

 

[AAABatteries]

Had my favorite run ever this week. I was in D.C. for business and was staying at DuPont Circle - like a mile or so from the WH and the other sights. It was just a two day trip and I really only had one chance for a run so I took it.

Headed down to the Potomac, ran along the shore, past The Watergate and Kennedy Center. Then headed towards the Washington Monument. Note I'm doing all of this from memory from looking at Google maps so I made a few wrong turns (one bad one that almost made me miss seeing the WH).

I got to the reflecting pond and woah - I was overwhelmed with it all - I've never seen any of this in person and I'm dumbstruck by the beauty and overcome with a sense of patriotism (maybe corny but it just blew me away). I ran right on the edge of the reflecting pond all the way to the World War II memorial and then on to the Washington Monument.

I then wanted to head to the WH so I could get back for my business dinner - thankfully someone pointed me in the right direction as I was headed to the Capitol Building and I would have missed the WH and been late to dinner. Got to see the WH and then ran back - probably ended up around 4-5 miles - I didn't bother tracking. Whole thing was just fantastic and I'm so glad I did it instead of getting to dinner early to have drinks.

tl;dr - hillbilly from Georgia runs in D.C. and gets to see the WH and memorials

 

[AAABatteries]

My workouts were sporadic this week with the travel but I got that run in and then got two workouts in yesterday - hour on the bike trainer and a half mile swim. Down to 185 - I'm still carrying 15 lbs too much.

Still hot as hell all the time so I'm taking things somewhat easy with running during the day. I'm trying to continue to develop a base while staying healthy. I have got to get my bike working so I can transition my swims to biking in another month when they close our outdoor pool.

Great work in here. Chief - enjoy the extra eating!

 

[ChiefD]

Another good run today. 17.18 Miles, which is a new long for me. Plus, no issues with crashing like last week. Weather was better, about a 137SI at 6am, but I felt ok at the end. Legs a little sore, but to be expected. Felt I could of gone another mile or two. Once again, amazing what the diet revelation has done for the last few days. Eating like a mofo right now, and I feel strong even this afternoon.

Anyway, the week totals:

Monday: Rest

Tuesday: 5.02 Miles. 10:18 Pace. 152HR.

Wednesday: 8.02 Miles (4+4MP). 9:49 Pace. 157HR. The 4 at MP was 9:11 at 169HR.

Thursday: 4.4 Miles. 9:47 Pace. 155HR. This was a poop run. Had to hustle to get home before I crapped my pants.

Friday: Rest

Saturday: 8.17 Pace Run. 9:00 Pace. 162HR. 97SI

Sunday: 17.18 Miles. 10:54 Pace. 149HR. 129SI

So 42.79 for the week, also a high for me. Weather broke a little for the weekend, so that was nice. Big thanks to all again for the diet stuff. Huge missing link.

 

[ChiefD]

Juxt - incredible. You are a freaking machine.

 

[tri-man 47]

Cool run, AAA. Nice distance and week, Chief! Great training, Juxt! Juxt, where'd you do your long run?

 

[Juxtatarot]

Cool run, AAA. Nice distance and week, Chief! Great training, Juxt! Juxt, where'd you do your long run?

Out my front door, through Downers Grove, Woodridge, Darien and Westmont. I haven't been driving anywhere to run this season. Just routes starting from home.

 

[SFBayDuck]

73.11 miles this week. This was probably my best week of training and I'm very pleased how things went.

You just keep churning these weeks out. Impressive!

tl;dr - hillbilly from Georgia runs in D.C. and gets to see the WH and memorials

That's awesome. One of my favorite things about being a runner is traveling somewhere new and getting to explore a bunch on foot. Nothing like it.

Another good run today. 17.18 Miles, which is a new long for me.

So 42.79 for the week, also a high for me. Weather broke a little for the weekend, so that was nice. Big thanks to all again for the diet stuff. Huge missing link.

Great week, and congrats on the distance PR! It sounds like you've found an easy fix for something that was holding you back a little, that's awesome.

 

[SFBayDuck]

It's been hot and smoky here in Marin County the past few days, with temps pushing 100 and smoke rolling in from multiple fires up in Sonoma and Lake Counties. So I was out at Pt. Reyes at 7:00 this morning to try and escape both, and had a great 20 miler out to and along the ocean and back. It was still close to 90 when I finished, but nothing like it would have been if I'd stayed near home, and no smoke out there. Finished in 3:33, which is pretty good for me on a 20 mile trail run, even though this was a relatively flat effort (1,700' of gain or so).

Cobweb run early, nobody else yet on the trail

Sun starting to peak through the trees

Pretty sweet to hear waves crashing on a long run

Quick detour to a deserted beach

 

[ChiefD]

Love that you take those pics Duck, and take the time to post em for us. Really look forward to these.

Kansas and Missouri have some nice trails within the KC area. After this marathon my plan is to run more of them, at least to mix it up some.

 

[Sand]

It's been hot and smoky here in Marin County the past few days, with temps pushing 100 and smoke rolling in from multiple fires up in Sonoma and Lake Counties. So I was out at Pt. Reyes at 7:00 this morning to try and escape both, and had a great 20 miler out to and along the ocean and back. It was still close to 90 when I finished, but nothing like it would have been if I'd stayed near home, and no smoke out there. Finished in 3:33, which is pretty good for me on a 20 mile trail run, even though this was a relatively flat effort (1,700' of gain or so).

Cobweb run early, nobody else yet on the trail

Sun starting to peak through the trees

Pretty sweet to hear waves crashing on a long run

Quick detour to a deserted beach

Awesome.

Rode 40 today and suffered more than on most of my Scotland rides. 155-160SI - pretty darn humid today.

Played around with my new Garmin 520. Live segments are pretty cool. Even got a KOM to kick things off.

 

[Ned]

juxt - Killer week! You are flyin'.

worrier - Really sorry to hear about the struggles. I hope things ease up soon for you and the family.

AAA - Super cool run! I don't think the patriotism/being taken back is corny at all. I can see myself reacting the same way.

ChiefD - Congrats on a BIG week! Funny what a little food can do for ya... And you deserved that 97SI day.

Duck - Yeah, you still suck. Those pics are awesome. Good work on the hot 20!

Sand - Glad to see you back in the saddle! Don't tell juxt too much about those live segments - he might go get a new watch.

-------------

I took yesterday off to do some 'cross training'. We decided to replace our carpets with laminate (wood) flooring on the entire first floor. I've been chipping away at it this past week, but tackled it all weekend long(about 75% done). 1200sq ft is a lot of damn flooring. Saturday was especially fun after the 20/14 MP run. :X

On the nutrition talk: I like Hammer gels simply for the thinner consistency and taste. I'm enjoying the Tail Wind right now. I ran the 20/14 fasted, but took 30oz of Tail Wind with me.

 

[Gator Shawn]

I got a HR monitor. Can't wait to run with it tonight.

 

[Ned]

I got a HR monitor. Can't wait to run with it tonight.

There are a few links in the OP talking about HR basics.

 

[Juxtatarot]

Ugh! For the first time in a year, some Achilles pain flared up on my run this morning and I cut the run short. Same pain as I've had most times I've trained for a marathon. This is the only nagging injury I get that don't like running through. Fortunately it has responded OK other times with a change of shoes and I have a couple of pairs I've haven't run in yet. Time to put the Hokas back in the closet. Frustrating though. And I worry about long term damage.

This is absolutely, positively my last marathon.

 

[pbm107]

It was another good week around here, there were 7 of us that put in 8 or more hours for the week.

Mon 6.23/8:22/130

Tues 10.67/7:54/138

Wed 14.23/8:02/141

Thurs 6.23/8:32/132 This is the first run since the end of June that I ran with someone. My normal training partner rolled his ankle real bad and this way his first run back. He isn't ready and is limping badly but he is a running addict and there is no way to convice him not to run.

Fri 12.09/7:58/141

Sat Unscheduled day off. I started feeling some tightness in my lower hamstring on Wed, but during it loosened up after about a mile or so. Friday night it was bothering me when I walked. I probably could have run on it Sat, but I still felt it when I walked that morning. By Sat night it felt fine and didn't notice it at during Sun and this morning's run. Second week in a row where I missed a run, and it's starting to get annoying. I guess I should be happy that I am not really injured.

Sun 20.07/8:02/145 Got out later than I would have liked, and while the humidity wasn't too bad it felt hot on the last 4-5 miles of this run. I was happy to get through this one without any issues with my knee or hamstring.

69.52 miles for the week.

This week should be very difficult, there is a tempo run and a marathon pace run scheduled. On top of that if I get all my miles in it will be a weekly mileage PR.

 

[pbm107]

Ugh! For the first time in a year, some Achilles pain flared up on my run this morning and I cut the run short. Same pain as I've had most times I've trained for a marathon. This is the only nagging injury I get that don't like running through. Fortunately it has responded OK other times with a change of shoes and I have a couple of pairs I've haven't run in yet. Time to put the Hokas back in the closet.

By the way, this is absolutely, positively my last marathon.

Be careful with it Juxt, I think you were smart to shutdown the run.

 

[Juxtatarot]

Nice week pmb! I was wondering what happened on Saturday. I start worrying if I don't see a run on Strava for some of you guys!

By the way, that's was one hell of a bad ankle roll! Limping after almost two months!?

 

[Ned]

pbm - I've come to the conclusion that any dew point above 65 is going to slow ya down no matter how cool the temps are. Sunday definitely wasn't the best of days to be running.

For both pbm & juxt - Do you guys foam roll at all? I've battled both of those problems and always seem to be able to roll them out. My hamstrings are always tight...... Sore achilles is usually tight calves, for me anyway.

 

[Hang 10]

62.30 miles this week. A new mileage PR...woohoo. Ran pretty much everything easy this week. No notable workouts.

Mon OFF

Tues 9.14/8:56/151

Wed 12.01/8:28/152

Thurs 5.01/9:50/138 Recovery

Fri 11.12/8:28/152 Ran the first 10 easy and then pushed the last mile to 6:59 (173).

Sat 5.01/9:56/136 Recovery

Sun 20.01/8:51/153 Kinda disappointed with this run. Weather was good but I just wasn't feeling it. My heart monitor started out getting really high readings again and I know they weren't accurate. Kinda threw me off as I had to readjust the placing of it multiple times throughout the run. On the positive side, my body feels about as good as it has all training cycle. Not really that sore or fatigued today.

One thing that I've been dealing with this week that would explain the lack luster long run is that my resting heart rate has been up around 52-55 most mornings. The week before I recorded my lowest resting heart rate ever of 40. I've had a slight sore throat, so I could just be a bit under the weather. Hope it's not over training. How do you tell the difference?

 

[Juxtatarot]

For both pbm & juxt - Do you guys foam roll at all? I've battled both of those problems and always seem to be able to roll them out. My hamstrings are always tight...... Sore achilles is usually tight calves, for me anyway.

No, I haven't tried a roller. I'll keep that in mind but hopefully paying more attention to stretching and a change of shoes will help. It has before. I agree about tight calves.

 

[pbm107]

pbm - I've come to the conclusion that any dew point above 65 is going to slow ya down no matter how cool the temps are. Sunday definitely wasn't the best of days to be running.

For both pbm & juxt - Do you guys foam roll at all? I've battled both of those problems and always seem to be able to roll them out. My hamstrings are always tight...... Sore achilles is usually tight calves, for me anyway.

I don't have a foam roller, perhaps I should think about getting one. In fact to add to the list of things I don't do welI, I don't stretch at all or like running cool down runs.

I have read the same thing about achilles pain and tight calves. I remember reading that going from a traditional shoe (10mm drop) to a zero drop kind of shoe can cause achilles pain. I don't know if the Hokas are a zero drop shoe or not.

 

[Hang 10]

For both pbm & juxt - Do you guys foam roll at all? I've battled both of those problems and always seem to be able to roll them out. My hamstrings are always tight...... Sore achilles is usually tight calves, for me anyway.

No, I haven't tried a roller. I'll keep that in mind but hopefully paying more attention to stretching and a change of shoes will help. It has before. I agree about tight calves.

Yeah, when my achilles has been a issue this year it related to my calves. After about a week of foam rolling 2 times a day. I was good to go.

 

[MAC_32]

Thread title

 

[Hang 10]

Thread title

 

[tri-man 47]

For both pbm & juxt - Do you guys foam roll at all? I've battled both of those problems and always seem to be able to roll them out. My hamstrings are always tight...... Sore achilles is usually tight calves, for me anyway.

No, I haven't tried a roller. I'll keep that in mind but hopefully paying more attention to stretching and a change of shoes will help. It has before. I agree about tight calves.

Yeah, when my achilles has been a issue this year it related to my calves. After about a week of foam rolling 2 times a day. I was good to go.

Spend a little time, too, standing on the edge of a step and doing some dips.

Great week, Hang 10!!!

 

[MAC_32]

I had a really good week, but finished on a low note Saturday. I intended that run to be a crock pot run, but a) not that slow and b) longer than 8 miles. Nothing went right planning-wise that day, but...#### happens. Oh well, feeling better now, gonna be a better week.

My strength training is at its best in years and it's showing on my runs, Saturday withstanding, so I'm going to begin to start running more and lifting less as I prep for Fall racing. Curious how well this goes racing-wise as this is the least amount of miles I've had on my legs as of this time of year since I think 2011, but I'm cautiously optimistic.